Thursday, June 17, 2021

 BCF Bring a Friend Day!!

Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.

Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.

If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!

Click HERE for more information and please RSVP!

Strength:

Snatch Skill Transfer Complex
Every 1:30 for 6 Rounds
Snatch Grip Push Jerk + Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
Every 1:30 for 6 Rounds
2 Hang Squat Snatches
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning:

2 Rounds
Work :45/Rest :15
1: AMRAP Burpee Box Jump Overs
2: 15/10 Calorie Ski (Fx: 10/7) (Rx+: 18/13)
3: AMRAP Burpee Box Jump Overs
4: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 18/13)
5: Rest